Fundamentals:
1) Teach KB Swing Series (Russian & Overhead)
2) 3 Rounds NFT of:
- OH KB Swing x 10
- GHD Sit-Ups x 5
- GHD Back Extensions x 10
3) Complete 4 Rounds AFAP:
- 200m Run
- 10 Toes 2 Bar
- 10 Burpees
4) 3 Rounds of:
- Plank x 30s
- Side Plank x 30s (each side) 60s Rest
Fitness:
1) 12:00 to find Heavy Touch n Go Power Clean Double
2) Overhead Squat from Rack: 2 x 5-8
3) Complete AFAP:
- 10 Burpees
- 10 Power Cleans (135/75)
- 10 Burpees
- 10 Power Cleans (145/85)
- 10 Burpees
- 10 Power Cleans (155/85)
- 10 Burpees